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Compliments of Diana Dyer, MS, RD

Broccoli, South Idian Style

Recipe graciously shared by Lori Lee Mayne, co-owner of Curry-in-a-Hurry with her husband Hans in the town of Lahaina on Maui in the Hawai’ian Islands (

  • 1 head fresh broccoli – (should be ~6 cups chopped)
  • 1 Tbsp. sunflower oil or ghee (clarified butter)
  • 1/2 tsp. Cumin seeds
  • 1/2 tsp. Black mustard seeds
  • 1 tsp. Dry urud dal (purchase at an Indian grocery store)
  • 1/8 tsp. Hing (also called Asafoetida – I found this at Whole Foods Market – it is expensive and has a very odd smell!)
  • 1 Tbsp. onion (finely diced)
  • 1 Tbsp. sesame seeds

To prepare: Wash and chop broccoli into 1-inch pieces. Warm the oil or ghee in a large skillet. Add the cumin and mustard seeds. When the mustard seeds begin to pop, add the other ingredients (except broccoli) and cook over medium heat for 1-2 minutes. Add the broccoli and stir. Cook until bright green and tender (yum yum!).

If you are primarily a Vata or Pitta dosha (body type) according to Ayurvedic practice, serve with an extra Tbsp. of ghee or oil.